Category Archives: Fitness

Top 10 Lazy Excuses That Keep You Soft

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Top 10 Lazy Excuses That Keep You Soft

At Iron Resilience, we’ve heard every excuse in the book—and probably said a few of them ourselves back in the day.
This isn’t about judgment. It’s about honesty. If you want change, it starts by cutting the crap, owning your choices, and laughing at your old logic as you outgrow it.

Here’s a lighthearted roast of the top 10 lazy excuses we’ve all either used or heard—and why they’re holding you back.

1. “I’m strong under this.”

So is the floor under your recliner.
Hidden potential doesn’t mean much when it stays hidden under 80 lbs of excuses.

2. “Protein bars are my snack.”

Candy bars in disguise.
Check the label—if sugar is in the top three ingredients, it’s not fueling you. It’s fooling you.

3. “I don’t have time.”

But 4 hours of Netflix made the cut?
Time isn’t the issue—priorities are. Your body doesn’t care about your calendar. It reacts to what you do daily.

4. “I have kids!”

So lead by example—or they’ll follow your gut.
Your kids don’t need another excuse-maker. They need a role model who shows them how discipline looks in real life.

5. “I just want to live my life.”

You mean survive it.
Living life doesn’t mean coasting in comfort. It means showing up sharp, strong, and capable—not just breathing in and out while being winded tying your shoes.

6. “I retain water.”

No, you retain drive-thru receipts.
There’s a difference between bloating and bloated habits. Let’s be real—water isn’t the reason the scale screams.

7. “I’m built different.”

You mean built… rounder.
Yeah, we’re all built different. But the gym doesn’t care about your body type—it rewards effort and consistency.

8. “It’s bulking season.”

You’ve been “bulking” since 2009.
There’s a difference between strategic mass gain and permanently living in sweatpants. Don’t confuse overfeeding with progress.

9. “I walk at work.”

To the vending machine?
Sure, you’re moving—but is it intentional? Is it intense? Or just pacing while waiting for lunch?

10. “I’ll start Monday.”

Said every quitter… forever.
There are 52 Mondays in a year. If you waited for all of them, you’d still be soft in 2030. Start today—even if it’s a Thursday at 3 PM.

Final Word:

We all have excuses.
The question is—do you feed them or fight them?

At Iron Resilience, we don’t aim for perfection. Just discipline, progress, and truth—served cold with a side of real talk.
If this hit home, good. Now get up, shut out the noise, and get your reps in.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: @jonstone.ironresilience
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: https://ironresilience.net

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

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The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

By Jon Stone | Iron Resilience

The Standard American Diet (SAD) isn’t just unhealthy—it’s anti-performance. Its effects on health, physique, and discipline are measurable, well-documented, and directly opposed to the Iron Resilience way of eating and training. Here’s a fact-based comparison of SAD versus the Iron Resilience protocol during a structured cutting phase.

1. Daily Caloric Intake & Macros

Category Standard American Diet (SAD) Iron Resilience Protocol (High-Intensity Day)
Calories/day ~2,700 kcal (USDA average) ~3,681 kcal
Protein ~70g/day (12–15%) 302g/day (33%)
Fat ~115g/day (35–40%) 252g/day (62%)
Carbohydrates ~340g/day (50–60%) 43g/day (mostly fiber and dairy sugar) (5%)
Caloric Deficit Often in surplus 500–1,000 kcal deficit with strategic refeeds

SAD Insight: The average American diet is carbohydrate-heavy with moderate fat and low protein, contributing to metabolic dysfunction and excess fat storage.
Iron Resilience: Prioritizes very high protein to preserve and build lean mass, very high fat to support hormonal health and energy, and very low carbs to promote fat oxidation. Despite higher calories, a controlled deficit is maintained by elevated energy expenditure.

2. Food Sources

Typical Iron Resilience Foods Include:

  • Pork (large fried pork chops, ground pork, pork fat, pork rinds)
  • Chicken (all parts, especially skin-on, bone-in)
  • Seafood (shrimp, trout, salmon)
  • Organ meats (calf liver)
  • Bacon, sausages, hot dogs, pepperoni sticks, hamburger patties
  • Dairy (cheese, Greek yogurt)
  • Nuts (almonds)
  • Vegetables (spinach, bell peppers, onions, avocados)
  • Coffee
  • Cooking fats like butter and animal fat

Breakfast Example:
Whey protein, Greek yogurt, natural peanut butter, ground flaxseed, almond milk, Himalayan pink salt

Lunch Example:
375g chicken breast (skin and bone-in)

3. Physical Activity & Energy Output

Category Standard American Male Iron Resilience Protocol (High-Intensity Day)
Steps/day ~5,000 (NIH average) 35,000 steps
Training Low intensity or inconsistent 1 hour of weightlifting and core training
Deficit Caloric surplus or maintenance 500–1,000 kcal deficit (with periodic refeeds)

SAD Impact: Most adults fail to meet minimum physical activity recommendations, contributing to chronic disease.
Iron Resilience: Combines high daily steps with focused resistance training for optimal fat loss and muscle retention.

4. Summary

The Standard American Diet supports excess fat gain, insulin resistance, and poor body composition due to high carbs, low protein, and low activity.

The Iron Resilience protocol counters this with:

  • Very high protein intake (over 300g/day) to maintain and grow muscle.
  • High fat consumption (over 250g/day) for sustained energy and hormonal health.
  • Low carbohydrate intake (~40g/day), mostly from fiber and dairy sugar.
  • High physical activity (35,000 steps and 1+ hour lifting) to create a moderate caloric deficit (500–1,000 kcal/day) with planned refeeds to maintain metabolism.

This approach maximizes lean mass retention while aggressively reducing fat, all backed by nutrition science and real-world experience.

Frequently Asked Questions (FAQ)

Q: Is the Iron Resilience protocol a ketogenic diet?

A: Yes. It’s a targeted ketogenic diet designed to keep carbohydrate intake very low—around 40 to 50 grams per day—primarily from fibrous vegetables and dairy. The diet is high in fat (over 250 grams daily) from animal fats, nuts, butter, and cooking fats, which provides the main energy source. Protein intake is very high (300+ grams daily) to preserve and build muscle during a cutting phase with intense training. This combination supports fat burning and muscle retention while maintaining energy and performance.

Q: How does the Iron Resilience diet differ from the Standard American Diet?

A: The typical American diet is high in carbohydrates (around 340 grams per day), moderate in fat, and low in protein. This leads to excess fat gain and poor metabolic health. Iron Resilience flips this by prioritizing high protein, high fat, and very low carbs, paired with high physical activity to create a controlled calorie deficit and optimize body composition.

Q: What kind of foods do you eat on the Iron Resilience protocol?

A: Foods focus heavily on animal proteins and fats such as pork chops, chicken (all parts), seafood (shrimp, trout, salmon), organ meats (calf liver), bacon, sausages, cheese, and eggs. Vegetables like spinach, bell peppers, onions, and avocado provide fiber and micronutrients. Cooking fats include butter and animal fat. Coffee and nuts are also part of the diet.

Q: What does a typical high-intensity day look like?

A: An example high-intensity day involves:

  • 3,681 calories consisting of 302g protein, 252g fat, and 43g carbohydrates.
  • 35,000 steps of walking or movement.
  • 1 hour of weightlifting and core training.
  • A caloric deficit of 500 to 1,000 calories, depending on the day, with strategic refeed days to maintain metabolic health.

Build your body like it’s your last chance. Because it is.
Iron Resilience isn’t just a diet. It’s a declaration.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The Missing Links to Peak Health and Anti-Aging

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The Missing Links to Peak Health and Anti-Aging

By Jon Stone | Iron Resilience

Most people chasing “health” or “fitness” don’t realize they’re doing it with a half-empty toolkit. They track macros, go to the gym, maybe even fast—but they’re still inflamed, tired, low-testosterone, and biologically aging fast.

This is Iron Resilience. We train hard, eat harder, and live disciplined—but we also go deeper. We optimize every system in the body to build aesthetics, strength, endurance, and longevity—without excuses, without substances, without weakness.

Here’s what you need for true peak health and to reverse aging from the inside out.

WATER, ELECTROLYTES & FIBER: THE FOUNDATION

Daily Targets for Bodybuilders:

  • Water: 3.5–5+ liters/day. More if you sweat. No exceptions.
  • Sodium: 4,000–6,000 mg/day or more. Especially on keto.
  • Potassium: 3,500–5,000 mg/day. Use potassium salt or avocado and leafy greens.
  • Magnesium: 400–600 mg/day. Glycinate or citrate at night.
  • Fiber: 15–30g/day. From flaxseed, greens, and cruciferous veg. Don’t wreck your gut.

Hydration is not about sipping water—it’s about retaining it with sodium and potassium. Cramping, fatigue, or brain fog? You’re low. Fix it or suffer.

THE MICRONUTRIENTS THAT MATTER

You train like a beast, so fuel like a machine. Here’s what your body needs beyond protein and fats:

  • Magnesium: Sleep, muscle recovery, ATP.
  • Zinc: Testosterone, immunity, anabolic drive.
  • Vitamin D3 + K2: Bone, mood, hormone health.
  • Potassium & Sodium: Pumps, hydration, muscle contraction.
  • Calcium: Muscle firing, bone strength.
  • B-Vitamins (B6, B12, Folate): Energy, red blood cells.
  • Selenium & Iodine: Thyroid function.
  • Chromium & Vanadium: Bonus for keto lifters—blood sugar control.

BEYOND THE BASICS: DEEP OPTIMIZATION

1. Mitochondrial Power = Energy + Longevity

  • Train hard (especially HIIT and fasted cardio).
  • Supplement CoQ10 and PQQ if depleted.
  • Use cold exposure and walk fasted to trigger mitochondrial biogenesis.

2. Autophagy: Clean the System

  • Fast daily. OMAD or 18:6 windows.
  • Train fasted and hard.
  • Consider berberine or spermidine for deep cellular cleanup.

3. Inflammation Control

  • Cut seed oils and processed carbs.
  • Load up on omega-3s, turmeric, ginger.
  • Train, walk, sleep, and stay calm under fire.

4. Natural Testosterone & Growth Hormone Boost

  • Deep sleep + heavy lifting = highest test.
  • Ashwagandha, zinc, sunlight, cold exposure.
  • Have sex, not smut. Stay off the hub. Focus your energy.

5. Collagen and Skin Health

  • Collagen + vitamin C daily.
  • Bone broth, sardines, gelatin.
  • Red light therapy if available.

6. Gut Health

  • Add fermented foods: kefir, sauerkraut, unsweetened yogurt.
  • Use ACV or enzymes if digestion lags.
  • Avoid zero-cal sweeteners that nuke your microbiome.

7. Liver Support

  • Eat liver or egg yolks for choline.
  • Use milk thistle or TUDCA if overloading your system.
  • Sweat daily. Train, sauna, or hot showers.

8. DNA Repair and Glycation Control

  • NAC, alpha-lipoic acid, and resveratrol (optional).
  • Keep blood sugar low and stable.
  • Avoid charred meats and artificial junk.

THE UNSPOKEN FACTORS THAT MAKE OR BREAK YOU

  • Sleep: 7–9 hours. Magnesium + indica before bed. Cold room. No screens.
  • Sunlight: Every morning. Set circadian rhythm. Boost testosterone.
  • Teeth and gums: Floss like it’s life or death—because it is.
  • Posture, mobility, and joint health: Don’t lift like a beast if you can’t move like a man.
  • Mental resilience: Music, solitude, mission. No victim talk. No dopamine chasing.

CONCLUSION: LIVE LIKE A KING, TRAIN LIKE A WOLF

Peak health isn’t about hacks. It’s about discipline, awareness, and ruthless consistency.

If you’re walking 30,000 steps, lifting heavy, fasting, eating primal, and optimizing these systems—you’re not aging. You’re evolving.

That’s Iron Resilience: built from the ground up, from cells to soul.

Jon Stone
Iron Resilience
Train. Build. Dominate.

Quick and Dirty Guide to Macros

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Quick and Dirty Guide to Macros

Remember these formulas:

Option 1 (High Carb):

  • Carbohydrates = 1.5 × bodyweight (in pounds) → grams per day
  • Protein = 1 × bodyweight → grams per day
  • Fill the remaining calories with fat

Option 2 (Keto):

  • Protein = 1 × bodyweight → grams per day
  • Fat = 1 × bodyweight → grams per day
  • Carbohydrates = Under 30g per day

Examples (200 lb person):

Keto Approach:

  • Protein: 200g
  • Fat: 200g
  • Carbs: Under 30g

Higher-Carb Approach:

  • Carbs: 300g (1.5 × 200)
  • Protein: 200g
  • Fat: Adjust based on total calorie needs

This version works better for low to moderate fat intake with moderate to high carbs.

Key Points:

  • Protein comes first. Always hit your protein target before worrying about anything else.
  • Pair protein with carbs or fats for proper absorption. Example meals:
    • Yogurt, oats, and whey
    • Banana with peanut butter
  • Space meals or snacks 4–6 hours apart.
  • Count calories, but prioritize protein. Once protein is locked in, fats and carbs can be adjusted based on energy needs and your goal (cut, bulk, recomp).

On Fasting:

Fasting works best for fat loss in obese, sedentary individuals. It’s not ideal for lean, active people trying to train hard. You can’t fast 16–20 hours a day and expect optimal performance unless you’re cramming in 3,000–4,000 calorie meals—which defeats the point. Fasting isn’t sustainable for performance-focused lifestyles. Use it sparingly, if at all.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Training Log – Wednesday, May 21, 2025

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Training Log – Wednesday, May 21, 2025

Overview

I trained for 80 minutes today. Everything was rest-pause style, kept the intensity high. Walked to the gym (45 minutes), trained, then walked to work.

Session Details

  • Style: Rest-pause throughout
  • Focus: Legs + Core
  • Cardio: 30 minutes stationary bike post-workout
  • Condition: Low-carb, fully keto-adapted

Workout Summary

  • Barbell Squat
    4 sets × 2–15 reps
    Top set: 15 reps at a high load
  • Dumbbell Step-Ups
    3 sets × 3–6 reps each leg
  • Dumbbell Romanian Deadlift
    3 sets × 8–12 reps
  • Barbell Calf Raise
    3 sets × 12 reps
  • Leg Extension Machine
    4 sets × 12 reps
  • Seated Leg Curl Machine
    4 sets × 6–15 reps
    Top set: 6 reps at a heavy load
  • Hanging Leg Raise
    3 sets × 30 reps
  • Weighted Plank
    1 set × 1:06 duration
  • Weighted Crunch
    1 set × 40 reps
  • Stationary Bike
    30:00 steady-state

Nutrition

Estimated Intake:

  • Calories: ~4000 kcal
  • Protein: ~360g
  • Fat: ~328g
  • Carbohydrates: ~36g (trace)

Food Sources:

  • Pork roast, ground beef, bacon
  • Chicken thighs, pork chops, steak
  • Cheese, Greek yogurt, whey isolate
  • Sausages, cottage cheese
  • Avocado, almond milk, margarine
  • Pecans, flaxseed
  • Spinach, broccoli, bell peppers, onions
  • Keto desserts (homemade)

Reflection

The output was high, and recovery has been solid. With this kind of intake and training volume, body composition keeps shifting in the right direction. Enough protein to support muscle. Enough fat to stabilize hormones. Carbs low enough to stay fat-adapted and lean.

Nothing needs changing yet. But I’ll adjust if needed:

  • If fat loss stalls, I’ll trim fats slightly
  • If performance drops, I’ll add a small clean refeed
  • If sleep gets choppy, I’ll look at timing and micronutrients

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience?igsh=MWVyeDdmNjIyZzlzYg==
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Power Breakfast: Salmon and Liver for Bodybuilders

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Power Breakfast: Salmon and Liver for Bodybuilders

If you’re serious about building a physique forged in iron and grit, your first meal sets the tone. Forget cereal and toast. At Iron Resilience, we start the day with something primal — salmon and liver.

@ironresilience

Why Salmon?

  • Complete Protein: 20–25g of high-quality protein per 100g to fuel muscle growth and repair.
  • Omega-3 Powerhouse: Reduces inflammation, enhances recovery, and supports fat metabolism.
  • Micronutrient-Rich: Loaded with B vitamins (especially B12), selenium, and potassium for energy and hormone support.

Why Liver?

  • Nature’s Multivitamin: Packed with vitamin A, iron, zinc, copper, and folate. Vital for testosterone and immune health.
  • Muscle Support: Contains 20g+ protein per 100g, depending on the source (beef, chicken, pork).
  • Mental Clarity & Drive: B12 and iron boost oxygen flow and brain performance.

Why Oats, Greek Yogurt, and “Fitness” Breakfasts Are Weak

  • Blood Sugar Spike: Oats and yogurt are carb-heavy and raise insulin, leading to energy crashes and hunger.
  • Low Nutrient Density: Compared to liver and fatty fish, they’re poor sources of bioavailable vitamins and minerals.
  • Poor Protein Quality: Yogurt protein is incomplete. Oats need pairing with other sources to even hit minimal anabolic thresholds.
  • Estrogenic Effects: Most “fitness yogurts” are processed, sweetened, and mimic dessert more than fuel — a metabolic trap.
  • Gut Disruption: Many people unknowingly react to oats or dairy, leading to bloating and suboptimal digestion.

Start your day with purpose. Not with corporate breakfast propaganda designed to keep you soft, sluggish, and dependent.

Perfect for Breakfast

  • High Satiety: Protein and fat combo keeps you full and focused for hours.
  • Zero Carb Spike: No insulin crash — perfect for keto, OMAD, or intermittent fasting protocols.
  • Nutrient Frontloading: Dominates your daily vitamin and mineral needs before 9 AM.

Iron Resilience Pro Tips

  • Add a fat source like grass-fed butter, egg yolks, or avocado to hit your macros.
  • Rotate liver types to balance your nutrient intake and avoid vitamin A overload.
  • Use lemon juice or vinegar when cooking liver — it boosts flavor and nutrient absorption.

Final Word

This isn’t your average breakfast. This is a warrior’s meal. Salmon and liver fuel a mindset of discipline, strength, and dominance. Eat like a savage, train like a machine, and build your legacy.

Iron Resilience isn’t about comfort. It’s about command. And it starts with what’s on your plate.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

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Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

By Jon Stone | Iron Resilience

You ever notice how the most out-of-shape guys are the first to dish out training and diet advice?

You’re mid-set, headphones in, sweat dripping, muscles pumped. You’re 205 pounds with abs. Disciplined. Dialed in. Focused. And here comes some guy with a soft belly and soft mind telling you what he thinks you should be doing.

Why does this happen?

Because discipline exposes weakness.

Most people don’t want to get better—they want to feel better about not getting better. When they see someone like you—no shortcuts, no excuses, no fads—your results remind them of what they’ve been avoiding: pain, effort, structure, consistency.

So they project.
They advise.
They critique.
They poke holes in your routine, your diet, your methods—not because they want to help, but because they need to protect their ego.

It’s not about you.
It’s about them.

You’re a walking contradiction to their excuses.

You didn’t crash diet or hop on some influencer’s plan. You carved it out over years. You eat steak and eggs while they chase macro-balanced smoothies. You train like a masochist while they scroll through mobility reels. You walk 26,000 steps a day and lift like it matters. You live it.

And that terrifies people who only talk about it.

When you walk into a gym with purpose, the room shifts. People notice. Not just the results—but the energy. The no-bullshit presence. The eyes that say: I came here to suffer. That level of intensity reveals the frauds. It makes them uncomfortable.

So they try to shrink you back down.
With words.
With “tips.”
With passive-aggressive comments.

Let them.

You’re not here to be liked.
You’re here to be forged.

This is Iron Resilience.
Not plastic approval.
Not rubber-band advice.
Iron. Unbending. Unshaken.

And when someone smaller, softer, or lazier comes up to give you “advice,” just remember:
You’ve already won.
They just haven’t figured it out yet.

Why You Shouldn’t Take Fitness Advice from Obese People

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Why You Shouldn’t Take Fitness Advice from Obese People

by Jon Stone | Iron Resilience

We live in strange times. Overweight people hand out diet tips to shredded lifters. Obese keyboard warriors play coach to men with abs, grit, and results. People who haven’t seen their jawline in years crown themselves “fitness experts.”

Here’s the hard truth:
If you’re healthy, disciplined, or already walking the walk—you don’t owe these people your attention.

The Body Doesn’t Lie

You wouldn’t take money advice from someone broke. You wouldn’t learn mental toughness from someone who gave up.

So why take health advice from someone who doesn’t follow their own?

Words are cheap. Results are real.
You can talk about macros and workouts all day—but if you’re not living it, you’re not qualified to teach it. Plain and simple.

In this world, the only thing that earns respect is proof. Not opinions, not intentions. Your body is the evidence. Your routine is the resume. You either show up or you don’t.

Why Do Obese People Give Fitness Advice?

1. Ego Protection

Giving advice helps them feel involved in the fitness world without doing the hard part. It’s roleplay. Makes the ego feel safe while the body stays soft.

2. Fantasy Coaching

They live online, watching YouTube and reading Reddit—thinking that makes them a coach. But knowing theory and living it are two different things.

3. Backwards Culture

We flipped the script. Now, telling someone to earn respect through discipline is called toxic, and making excuses is called brave. That’s not strength. That’s cowardice dressed as kindness.

Are There Exceptions?

Sure—but don’t get it twisted.

Respect the message, but always verify the messenger.
If someone’s not applying the advice and not getting results, why would you listen? Especially if you’re already healthier than them?

The body doesn’t lie. Results are the only credential that matters.

Backed by Science: Not Just Opinion

Here’s what the research says:

  • Appearance Affects Credibility:
    People trust diet advice more from professionals who look fit.
    Source: The Guardian
  • Many Obese People Misjudge Their Health:
    Almost half of overweight women think they’re in “good health” despite the risks.
    Study Link
  • Knowing Isn’t Doing:
    Just because someone knows they’re overweight doesn’t mean they’re doing anything about it.
    Study Link
  • People Follow Advice When It Matches the Messenger:
    Patients take advice more seriously when it comes from someone who actually lives it.
    Study Link
  • Bias Toward Fit Coaches Isn’t Just Prejudice—It’s Pattern Recognition:
    Obese people are seen as lacking discipline for a reason—it’s often true.
    Study Link

Final Word

Look—this isn’t about shaming. It’s about standards.

You don’t need to take advice from someone whose results don’t back it up. Respect the grind. Ignore the noise.

And remember:

  • Your body is your proof.
  • Your output is your voice.
  • Lead by example—stay lean, stay locked in, stay unshakable.

— Jon Stone
Iron Resilience

Why I Chose Keto—and Why Sugar Addicts Hate That

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Why I Chose Keto—and Why Sugar Addicts Hate That

I’m not an elite endurance athlete, but I walk 17–20 miles daily and train 45–75 minutes a day. Before eliminating processed carbs and sugars, I struggled with hypoglycemia, mood swings, and energy crashes. Transitioning to a ketogenic diet was transformative for me.

Plenty of serious endurance athletes thrive on low-carb and keto approaches. Ultra-endurance runner Zach Bitter broke the 100-mile world record on a ketogenic diet. Elite Ironman triathletes like Dr. Dan Plews use low-carb strategies to optimize fat metabolism and endurance. It’s not just about performance—it’s about longevity, hormone stability, and mental clarity.

Sugar Is Not Fuel. It’s a Metabolic Wrecking Ball.

Let’s be real: processed sugar isn’t fuel—it’s biochemical sabotage. According to Dr. Robert Lustig at UCSF, added sugar (especially in liquid form like soda and energy drinks) is “toxic,” contributing to insulin resistance, obesity, and non-alcoholic fatty liver disease. [UCSF Source]

A 2023 BMJ meta-review found strong evidence linking sugar intake to increased risks of type 2 diabetes, cardiovascular disease, and depression. [BMJ Review, 2023]

Sugary Drinks: Liquid Fat Storage

Drinking calories is one of the fastest ways to ruin metabolic health. Sugary drinks like soda, “sports drinks,” and sweetened teas bypass satiety signals and spike insulin violently. Harvard researchers found that people who consume sugary beverages daily have a 26% higher risk of developing type 2 diabetes. [Harvard School of Public Health]

White Bread and Sugary Cereals: Modern Man’s Junk Fuel

White bread and cereals are marketed as staples but are actually ultra-processed, insulin-spiking garbage. Stripped of fiber, minerals, and protein, they act just like sugar in the bloodstream. A study in Diabetes Care showed that high glycemic foods like white bread increase insulin resistance and inflammation. [Diabetes Care, 2002]

Cereals marketed to children contain more sugar per serving than cookies. The Environmental Working Group found that some “healthy” cereals are over 50% sugar by weight. [EWG Report, 2014]

Weston A. Price Warned Us Nearly 100 Years Ago

In his foundational work Nutrition and Physical Degeneration, Dr. Weston A. Price documented how traditional, ancestral diets built strong bodies and minds—while refined sugar and white flour triggered rapid physical decay. He observed widespread dental deformities, bone narrowing, and behavioral issues appearing within a single generation when indigenous tribes switched to white bread, jam, canned goods, and sugar. [Weston A. Price Foundation]

The modern diet is not built for strength—it’s built for profit. It hijacks your dopamine, spikes your insulin, weakens your bones, and burns out your endocrine system. That’s the truth they don’t want you to hear.

The Keto Difference

If you burn 6,000 calories a day, sure—maybe you can get away with sugar and lard. But for the average guy trying to lose fat, build muscle, and protect his testosterone? High-carb diets are a hormonal trap. I lived it. I crashed hard on a grain-based diet. I leveled up on keto.

I’m not here to argue. I’m here to live. Want more? Read the work. Follow the mindset. Or don’t. I really don’t care either way.


Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: jonstone.ironresilience
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: ironresilience.net

Why I’m a Caveman

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Why I’m a Caveman

Animals don’t have depression. They don’t have girl problems, legal problems, job worries, or bank accounts.

I know I’m on to something when people say, ‘Jon, you eat like a goddamn caveman.’

And they’re right. I do eat like that. Because modern life is broken. There’s nothing left worth dying for anymore. No great wars, no battles, no real conquests.

We need to return to monkey. Seriously.

Modern life is hell. It’s a mouse utopia. A hundred years ago boredom and being fat and lazy was a luxury only the rich could afford. Now? Everybody’s bored, fat, and lazy.

People scroll on their phones all day, trapped in distraction and comfort. We trade real struggle for safety and end up weaker inside and out.

That’s why I live the way I do. Not to impress anyone or because it’s trendy. I want to be free from the cage modern life builds around us.

I don’t always train fasted. I don’t always eat one meal a day. I’m just a guy who knows this world isn’t made for us.

We weren’t built to sit all day, overfed, overstimulated, and spiritually empty.

We were made to move, to hunt, to sweat, to fight, to push ourselves. That’s how you escape the mouse utopia.

If you want to survive this modern hell, you’ve got to reject the easy life. Get back to basics. Become a caveman again—not for show, but for your sanity and strength.

So yeah, call me a caveman. I’ll take that over a domesticated man quietly dying in comfort any day.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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